Training 25 – 01 May – inc. NDVM

Weekly Summary 01.05.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 61.86 Miles Weight: – lb Avg Pace: 7:02 mm Time: 7h 15m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 5.28 5.20 5.57 10.25 5.01 3.01 27.54
kcals 496 513 492 880 488 302 2,184
Notes

Started the week with 3 easy 5 mile runs and a sports massage on Monday to get the lactate out of the legs, then increased the mileage on Thursday with an off-road 10 miles and then back down to 5 miles on Friday and final 3 miles Saturday. Nothing major to report felt OK, legs starting to recover from London but Sunday is still an unknown. Plan is to head out at 2:45 ish pace with target sub 2:50!

North Dorset Village Marathon

A race too far……………Sunday was marathon day AGAIN! We had the opportunity to camp at the race so spent the night in our campervan, something I really like doing makes the weekend seem longer and also cuts down on really early starts, especially with races that start at 08:30 like NDVM.

bac_ndvm_1 So optimistically I set off at 2:40 MP with club mate Jon Sharkey, knowing I would not be able to sustain the pace but with a plan to hopefully stick with him until half way. At 11 miles Jon started to make a gap on some on the undulations in the course and with that the solo run began, hitting half way in 01:21, promising but within the next few miles the pace slowed and approaching 18 miles energy levels were well and truly zapped.  During this period of the race another club mate Simon Way came past me with Tim Awkins from Wells City Harriers, however Simon coming past was a good thing as he pulled up in London after 2 miles so a strong run was today was a massive boost.

bac_ndvmbac_ndvm_2The final few miles were a bit of a clog, happy that I managed to retain 4th spot and also picked up the pace slightly for the final mile along the trail way to the finish in a respectable 02:51:59 for 1st Male 30+ and points to help Bournemouth AC finish 1st Male Team (Jon Sharkey, Simon Way, Anthony Clark)

Below you can see the full slow up in my mile splits;

6:17 6:06 5:56 6:16 6:10 6:07 6:14 6:07 6:20 6:18 6:12 6:22 6:18 6:21 6:24 6:38 6:49 6:46 6:52 7:23 7:16 7:03 7:04 6:59 7:09 6:41 1:52

NDVM 4th and Broken (1 too many recovery time)

Thanks Sanjai and Steve for the photos

Diet \ Food Diary

Recovery week one, part of my planned three week downtime so no recorded daily calorie intake. A few indulgent days plus alcoholic beverages as celebrations and recovery from ACP100 and London Marathon training. Always let your body recover!

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Training 18 – 24 April inc. London Marathon

Weekly Summary 24.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 67.2 Miles Weight: 152.2 lb Avg Pace: 06:24 mm Time: 7h 09m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles  10.13  8.01 6.22  7.16  5.45  3.26  26.92
kcals  967  860 649  734  494  316  2,323
Notes

So final week and back to Carb-depletion, Monday kicked off with a 10 mile interval session based on 1 mile easy 3 miles (5:55) 1 easy (3 miles (5:45) 2 easy, the first 3 miles into a slight headwind and the benefit on the second 3 but the depleted stores kept it feeling like a real workout.  Tuesday was the second day carb depleted, the session was 1 x easy 2 x 5:58 m/m 1 x easy 2 x 5:55 m/m 2 x easy and completed pre breakfast. And wow did I feel it, followed by a sport massage. I can confirm today I am NOT looking forward to the last two carb depleted runs.

Wednesday was 1 x steady 3 x (6:00 m/m) 2 x easy and Thursday and final carb depleted run was a 7 miles final carb depleted run – couldn’t sleep up early = carbs early 🙂 as the title suggests I had real issues sleeping so was up and out early. Then a simple 5.4 mile run Friday and finally Last 3 miles = Performance Condition +8 ?? in London town, noted in the title I have never had Performance Condition +8 on my Garmin and whilst knocking out a faster than planned run in windy London I was still undecided on what the plan was for Sunday!

London Marathon

So overnight and following a very good night sleep I had made a decision! The plan was to give it a go, knowing it was only four weeks after ACP100 my legs were feeling pretty good and I had managed a decent taper with some efforts on getting pace into the legs. My NEW plan was sub 2:35 starting at PB pace (sub2:30) with a plan to go for as long as the legs would carry me, this could be 5 miles or 26.2 miles.

2First was the meet in the championship start area, now a big part of the day not only because of the growing number of Dorset runners but also a chance to have face to face conversations with many friends from the FetchEveryone sub245 thread.

So I kicked off feeling no pressure and enjoyed the first 16 miles immensely, with the company of Bournemouth AC teammate Toby Chapman for most of the early miles before he pushed on. Feeling strong the miles seemed to fly by and with an eye on keeping my average pace below 5:44 m/m’s it was very comfortable. Normal highlights with the crowd at Cutty Sark 1and Tower Bridge, then approaching miles 14-15 were I know Nicki will be waiting to see me before she heads off to Westminster. And not to disappoint she was jumping around like a looney to make sure I spotted her in the crowd.

Even approaching and tackling miles 17 – 25 aerobically I felt great but the legs just seemed to be slowing and the effort levels were a bit higher than were I wanted to be. This coincided with a period where I was passing people but running mainly solo into a windy part of the course weaving around Canary Wharf. At this point I knew any outside chance of a PB was gone so I changed my approach and kept the effort at a comfortable level and sat in at just under 6 m/m pace give or take a couple of GPS underpass blips on the splits. (see bold on pace splits below).

3Again with the new focus miles 20 – 26 went smoothly and as has been mention in the photos flying around Facebook I seemed to be enjoying myself with a constant smile beaming across my face. And I even managed to pick it up for the final mile, where seeing Nicki at Big Ben always helps me with a final push. crossing the line in 02:32:25. No PB today but a very satisfying performance and one that has given me greater belief in my ability and a real feeling that I am capable of Sub2:30 (Maybe even to be attempted this Autumn)

Celebration pint at the Red Lion with the now growing annual crowd always finishes off a very special race day. Before a quick trip to ‘South Bank Street Food Market’ to gain a few pounds in body weight and jumping on the train home.

Mile Splits

5:41 5:35 5:38 5:33 5:41 5:42 5:35 5:46 5:49 5:40 5:43 5:42 5:47 5:41 5:48 5:48 5:51 6:06 5:58 5:58 6:01 5:57 5:58 6:15 5:55 5:47 1:35

London Marathon – decent day at the office

Thanks to Manol and Pat for the photos

Diet \ Food Diary

Race Weight Summary

The below chart shows my weight comparison between London 2015 and London 2016. Target race weight of > 153 lb.

2015 – 2016 Weight Chart:
Phase Date Kilos Lbs Fat % Muscle % Water %
End of Carb Depleation 23th April 2015  66.5  146.0  2.5%  52.1%  68.4%
Pre Race Day (Sat) 25th April 2015  68  150.0  3.2%  52.9%  68.3%
End of Carb Depleation 20th April 2016  67  148.0  2.9%  51.6%  68.8%
Pre Race Day (Sat) 23th April 2016  69  152.2  3.9%  51.1%  67.7%

I had stuck to the same daily calorie target as week 1 of taper 2,030 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin) for the Monday – Wednesday.

Carb-depletion (see updated link including meals for London Marathon) phase started Monday morning through to Wednesday combined with the mix in tempo of runs, Carb-loading started Thursday morning following the early morning and last carb depleted run of the week.

Nutrition intake form Thursday > Saturday includes an increase of intake with carbohydrate focus, with smaller snacks throughout the day.  Aim 10g carbs per 1kg body weight. (10g x 67kg = 670g per day). This will see an increase in kcals for the loading phase. (See table below) and blog Carbohydrate Loading

Sunday only records breakfast plus race fuel.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  647  657  637  402  289  312  568
Morning Snacks  –  –  –  791  518  666  500
Lunch  518  917  537  511  451  596  –
Afternoon \ Evening Snacks  144  144  144  614  877  1,259  –
Dinner  683  818  921  788  783  508  –
Drinks  66  2  10  772  494  389  335
Daily Totals  2,058  2,537  2,250  3,878  3,412  3,730  1,403
Daily Carbs  13g  7g  7g  668g  619g  661g  266g

Training 11 – 17 Weekly inc. Marnhull 12k

Weekly Summary 17.04.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 66.0 Miles Weight: 150.6 lb Avg Pace: 6:40 mm Time: 07h 19m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 7.01 9.01 10.17 12.22 7.01 10.06 10.53
kcals 691 805 929 1,213 689 1,041 1,106
Notes

m12kSo the legs seem to be returning to some sort of functioning behavior, and the return to some miles. Quite a simple week plan for the week Monday – Friday focused on building up miles in legs with some varied pace efforts to get them turning over, Saturday was a 7 mile tempo run to get the legs ticking over with a steady warm up and warm down for 10 miles. On the Sunday with no real expectations I had the opportunity to run the reborn Marnhull 12k, I decided to give the legs a blast a week out from London just to try and see what might be possible. The weather was perfect and with an undulating north Dorset course I knew a constant pace would be out so decided to go on feel and push when I could, with a quick first mile 5:19 m/m I was on my own for the whole race and happy with the splits (5:19 5:36 5:36 5:44 5:41 5:58 5:47 2:49) giving me 1st place in 42:30 with an average pace of 5:42 m/m.

Thoughts are now firmly on London and plan for next week is to make a decision on target marathon pace.  Let’s see where we are next Sunday…..

Diet \ Food Diary

First week of taper for London Marathon, taper was planned with adding some quicker shorter runs so the daily calorie target was set at 2,030 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin), with a plan to have an energy in balance of 500kcals per day to continue the journey to target race weight.

Sundays weight was 150.6lb, just slightly above the 149.0lb the same time last year pre London but a lot closer than I was expecting. Now for the normal 3 day carb depletion phase Monday – Wednesday.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  287  313  298  300  300  238  290
Morning Snacks  0  357  363  566  230  199  119
Lunch  318  357  320  529  172  396  704
Afternoon \ Evening Snacks  814  364  480  345  386  692  555
Dinner  507  633  522  677  802  731  485
Drinks  92  127  78  104  95  115  150
Daily Totals  2,018  2,151  2,061  2,521  1,985  2,371  2,258

Training 04 – 10 April

Weekly Summary 10.04.2017

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 31.6 Miles Weight: 154.4 lb Avg Pace: 7:20 mm Time: 3h 52m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 6.31 18.3 0 0 (8.96 Road Bike) 0 7.0
kcals 0 600 1,568 0 208 0 609
Notes

So with 3 weeks to London Marathon I had planned a steady build up to ensure the legs are functioning whilst also trying to monitor my full recovery for ACP, as I don’t want to cause any knock on injury.  So I was originally looking for 2 x 60\70 mile weeks and then a cut back \ taper week of about 45 miles including London Marathon. as you can see from the weekly mileage I had a FAIL week 1!

The week started by me shelving my planned Monday run due to fatigue and soreness in both legs, including some muscle tightness in my right thigh, so Monday session was replaced with a sports massage from Dave Holmes, Tuesday legs feeling better but not 100% so I decided on an easy effort 6 miles.  Wednesday felt better so it was back to BAC!

This week was the final BAC Marathon Session No. 10 – The last of the “big ones” for the group, but for me just returning after the 100k my plan was to take the session relatively easy but get a decent long steady effort of about 70mins. The session is (30min marathon pace / 4 x 5min threshold / 30min marathon pace).

So feeling good I completed the session with average pace for the intervals; 30 minutes (6:17 m/m) 4 x 5 minutes (6:08, 6:12, 5:48, 5:50 m/m’s) 30 minutes (6:17 m/m). But the final 5 minutes of the last 30 minute interval my right thigh pain returned with the muscle going into spasm, resulting in a very slow walk jog back to the car.

Session on Strava BAC – 30 (6:17) 4 x 5 (6:08, 6:12, 5:48, 5:50) 30 (6:17)

So trying to be sensible Thursday – Saturday were full rest days with a very easy bike ride with the boy and then a easy 7 miles on Sunday that was OK, still some slight soreness but a much improved situation.  Another easy week next week!

Diet \ Food Diary

So back to ensuring my diet is focused on my recovery and build up to London I have set my max base daily calorie target at 2,050 plus extra calories to be consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin).

With a focus on getting the right balance to my diet and looking to shed a few pounds again, I am looking to reduce the intake by approximately 500 kcals per day, this will be 250 from diet and 250 from exercise, this should see a 1lb per week controlled weight loss

Also with the recovery week and indulgence of chocolate, cake and alcohol last week the plan was to resume my normal abstaining for the next 3 week. However due to the full rest days and no planned running I had a couple of drinks on Friday and Saturday night. My weekly weight is recorded from Sunday 10/04,  1 week after diet control resumed. The goal was to get to approximate race weight between 156-153 lb for London. So all looking good.

A couple of new meal ideas this week and shared on Instagram

 

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  216 212  285  288  279  324  316
Morning Snacks  72  72  –  –  81  –  282
Lunch  454  576  623  347  433  291  447
Afternoon \ Evening Snacks  250  270  528  221  471  257  505
Dinner  581  547  600  545  482  436  512
Drinks  85  36  66  53  638  688  116
Daily Totals  1,658  1,713  2,102  1,454  2,384  1,996  2,178

Training 28 – 03 April – Recovery Week

Weekly Summary 03.04.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 28.55 Miles Weight: – Avg Pace: 7:44 mm Time: 03h 40m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 3.03 0 3.0 5.1 9.01 8.45
kcals 0 264 0 295 537 816 835
Notes

With ACP done this week is a FULL recovery week, with planned minimal light jogging if the body allows.  Following a delayed journey back from Perth, Scotland, where I was restricted to movement on the 12 hour train journey we arrive home at 22:00.  On arriving home and taking my socks and trainers of  I noticed that the result of the journey and lack of mobility was some swelling in my feet and ankles. This reduced overnight and I went out for a very slow 3 mile plod on the Tuesday, with the Wednesday the legs seemed a lot better but still some swelling in the right leg with some calf tightness another day off eating chocolate and cake (the boys birthday :-)).

BIKEThursday another very easy 3 miles, followed by 5 on Friday, then Saturday we picked up the boys new birthday present, we then I jogged 9 miles with him getting used to his new wheels.  Sunday was a planned 10 but legs not feeling great I cut it short at just over 8 miles and went back home to finish my last day of over indulging with some Cider and more cake and chocolate. Back to plan on Monday!

So with 3 weeks to London Marathon focus is towards a steady two week build-up and single week taper.  The only reason this will not be followed is if my body tells me otherwise.  Generally recovery from ACP seems to be good.

Diet \ Food Diary

Being a full recovery week diet and calorie recording is not being completed, this has two main functions;

  1. Recovery – Ensure recovery and refueling of the body with no restriction on calorie intake.
  2. Reward – After 3 months of NO Alcohol and Chocolate

Diet recording will then resume for the final 3 week build up to London Marathon before a minimum of a further 2 weeks of full recover with no diet and calorie recording to ensure the body has a full break from training diet and so that I personally enjoy some pleasures without guilt.

Training 21 – 27 March inc. Anglo Celtic Plate 100k

Weekly Summary 27.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 94.3 Miles Weight: 154.2 lb Avg Pace: 06:53 mm Time: 10h 49m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 10.2 5.15 5.12 5.10 2.60 4.01 62.14
kcals 921 528 545 559 207 360 4700+
Notes

Monday kicked off week 2 taper in a more positive mood, with a solid 10 miles at steady pace averaging 6:31 m/m, Tuesday to Thursday runs were a mix of 5 mile efforts with the final 5 miles on Thursday also coinciding with the end of my carb-depletion phase.

1Tuesday pre sports massage, I completed a solid 5 mile tempo with average pace 6:03 m/m, Wednesday session was another solid 5 mile tempo with average pace 6:08 m/m (slightly harder effort due to the carb depletion), and Thursday was the last carb depleted run of the week with a pre breakfast 5 miles progressive starting at 6:42 m/m > 5:59 m/m with average pace 6:20 m/m, and did I need that carb fuelled breakfast once done!

Friday was a total rest day but with the 6-9 hours travelling by Car, Train and Tube to Perth however I did need to stretch the legs so off out for a very easy 2.6 miles. Saturday was the my planned 4 mile leg loosener and final run before ACP100K, again a very easy run but this time two loops of the 100k route, with a single loop being 2.381km / 1.479 miles ready for the BIG DAY!.

Sunday was RACE DAY and to ensure I don’t spoil it I will add a link here later to my race report. but for now I’ll sign off…..

Race Report now up on XMiles Link HERE

Diet \ Food Diary

carbThird full week, daily calorie target continued to 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin) for the first 4 days and then increased  to 2050 calories base for Friday and Saturday.

Carb-depletion phase started Monday morning through to Wednesday combined with the mix in tempo of runs, Carb-loading started Thursday morning following the early morning and last carb depleted run of the week.

Race Weight Summary

The below chart shows my weight change between 07/02 – 25/03, this is a condensed 7 week period due to the reduce training window. Recommended weight loss would be at a rate of 1 lbs per week but using a nutrition and energy balanced diet plan taking into account ‘Energy Intake v’s Energy Expendature’ I have hit target 100k race weight of > 155 lb.

Weight Change (7 Weeks):
Date Kilos Lbs Fat % Muscle % Water %
7th February 2016 74 162.6 6.8% 45.9% 65.6%
25th March 2016 70 154.2 4.1% 53.5% 67.1%
Change – 4 – 8.4 – 2.7% + 7.6% + 1.3%

Nutrition intake for Saturday includes an increase of intake with cabohydrate focus, with smaller snacks throughout the day.  Sunday only records breakfast plus race fuel. As part of recovery I will not be recoridng kcals or weight information for 5 days.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  558  432  582  314  206  822  422
Morning Snacks  –  –  –  167  243  330  1,584
Lunch  488  465  537  527  757  444  –
Afternoon \ Evening Snacks  –  –  –  505  –  –  –
Dinner  891  552  626  697  881  1,077  –
Drinks  148  146  148  97  88  404  30
Daily Totals  2,085  1,595  1,893  2,307  2,175  3,077  2,036

Training 14 – 18 March

Weekly Summary 18.03.2016

Device: Garmin Forerunner 630

Weekly Totals:
Total Miles: 29.2 Miles Weight: 154.2 lb Avg Pace: 7:33 mm Time: 3h 41m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 0 11.40 3.5 6.23 0 0 8.07
kcals 0 955 267 550 0 0 710
Notes

Week 1 taper week – TAPER MADNESS – What a week I think I have been through every emotion!

So the week started with a planned rest day following the Lamer marathon with a full body sports massage by my chiropractor Jenny Molloy. All seemed to be OK a little bit of soreness in the right leg (Hamstring \ back of knee and down into the ankle). Then it seemed to start to go downhill rapidly, Tuesdays session was my worst from the whole build up tight hamstrings and legs were not feeling great for the whole run so tried to take it as easy as possible and jumped into an ice bath on my return, on instruction from Jenny I was put on two days easy the first being a 3.5 mile jog, unfortunately this did not do to plan and the pain in the knee stopped me from running freely, I followed this run with another ice bath. Another test run on Thursday, the outcome was better following the lighter previous day but even though the 5 miles on a grass loop were pain free the pain reoccurred on the run home, more ICE BATH! Don’t we love that TAPER feeling.

So after consulting with Jenny knowing that we were not going to effect the base and training the new plan was for 2 complete rest day to allow the inflammation to go down, this was to be assisted with ibuprofen gels and tablets taken with breakfast and evening meals starting on Thursday evening until Saturday evening.  Sunday was another planned test run, not sure if the nerves were more of an issue than the running however once all ibuprofen has left the body to avoid any masked effects I went for a easy run, this was a successful 1 hour easy 8 miles, happy to say no real issues from the leg. Now just need to sort my head out as much as anything.  Defiantly think the England vest is playing tricks with me. Let’s forget week 1 and move onto week 2 taper ASAP.

Check out my pre-race blog on XMiles

Diet \ Food Diary

As before the third full weeks daily calorie target continued set at 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin).

So here is where I started to make adjustments, due to the lack or running and also entering the taper phase I wanted to ensure whilst keeping a balanced diet I didn’t gain any extra weight.  Note low calorie intake on Monday and on the other enforced rest day, I also added bigger portions of vegetables as prep from next week’s card depletion, this can been seen in Mondays very low calorie intake. And I focused on upping the carbohydrate intake on Saturday and Sunday with last carbs on Sunday before 3 day low carb diet.

So from Monday next week I will be entering my taper carb depletion phase, 3 days of restricted carbohydrate intake. For more information see the Carb Depletion – Low Carb Diet post.

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast  199  245  227  212  235  170  287
Morning Snacks  92  88 86  47  19  202  108
Lunch  158  420  461  435  436  429  527
Afternoon \ Evening Snacks  200  645  381  322  381  423  553
Dinner  360  463  520  509  397  421  633
Drinks  99  141  99  116  100  100  109
Daily Totals  1,108  2,002  1,774  1,640  1,568  1,745  2,217